Huevos Rancheros

Good nutritional profile

Mexican fried eggs on corn tortillas with ranchero sauce and beans.

Huevos Rancheros — photo 1

Huevos rancheros is a Mexican breakfast of fried eggs on lightly fried corn tortillas, topped with a cooked tomato, onion and chili sauce and served with refried beans. A 375 g plate has about 480 kcal, 21 g of protein, 9 g of fiber and about 1,050 mg of sodium; most of the fat comes from the eggs and frying oil. Halving the salt in the sauce cuts about 300 mg of sodium per plate.

Macronutrients Distribution

Protein: 5.7g (23.3%)
Fat: 6.8g (27.8%)
Carbs: 12g (49.0%)
Fiber: 2.3g

Basic Nutritional Info

NutrientValueDV
Protein5.7g10.2%
Fat6.8g9.7%
Carbs12g4.0%
Simple Sugars4.2gEstimate
Complex Carbs5.5gEstimate
Fiber2.3g9.2%
Water74g3.0%
Calories1285.7%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
42

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated1.53g7.6%
Monounsaturated1.97g7.9%
Polyunsaturated2.81g21.6%
Omega-30.843gEstimate
DHA15mg1.7%
Omega-61.967gEstimate
Trans0.04g2.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C6.79mg
Vitamin E0.83mg
Selenium10.1mcg

Vitamins

VitaminAmountUnitDV
vitamin A51mcg5.7%
vitamin B10.052mg4.3%
vitamin B20.137mg10.5%
vitamin B30.527mg3.3%
vitamin B60.128mg7.5%
vitamin B917.3mcg4.3%
vitamin B120.196mcg8.2%
vitamin C6.79mg7.5%
vitamin D0.467 (19 IU)mcg3.1%
vitamin E0.827mg5.5%
vitamin K10.3mcg8.6%

Minerals

MineralAmountUnitDV
calcium40.1mg4.0%
iron1.15mg6.4%
magnesium25.9mg6.5%
phosphorus125mg17.9%
potassium243mg9.3%
sodium273mg11.9%
zinc0.725mg6.6%
copper0.097mg10.8%
manganese0.185mg8.0%
selenium10.1mcg18.4%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 147mg21.0%137%
Isoleucine 270mg19.3%134%
Leucine 495mg18.1%121%
Lysine 364mg17.3%113%
Methionine 244mg23.2%158%
Phenylalanine 505mg28.9%184%
Threonine 242mg23.0%144%
Tryptophan 68mg24.3%154%
Valine 342mg18.8%127%

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Allergens

Eggs

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Breakfast Difficulty: Easy Servings: 2 Total: 35 min

Ingredients

  • Corn tortillas 4 small (100 g)
  • Eggs 4 large
  • Vegetable oil 2 tbsp
  • Tomatoes 3 medium (300 g)
  • Onion 1/2 medium (60 g)
  • Jalapeno pepper 1 (15 g)
  • Garlic 2 cloves
  • Ground cumin 1/2 tsp
  • Salt 1/2 tsp
  • Refried beans 160 g
  • Fresh cilantro 2 tbsp
  • Lime to serve
Prep
10 min
Cook
25 min

Instructions

  1. 1

    Roughly chop the tomatoes, onion, jalapeno and garlic and blend until almost smooth.

  2. 2

    Heat 1 tbsp of the oil in a saucepan, add the tomato mixture, cumin and salt, and simmer for 10-12 minutes, until thickened.

  3. 3

    Warm the refried beans in a small pan over low heat for 5 minutes, stirring.

  4. 4

    Brush the tortillas with a little of the remaining oil and heat them in a frying pan for about 1 minute per side, until soft with lightly crisp edges; keep warm.

  5. 5

    Add the rest of the oil to the pan and fry the eggs over medium heat for 3-4 minutes, until the whites are set and the yolks are still runny.

  6. 6

    Place two tortillas on each plate, top with two eggs and spoon the sauce over and around them.

  7. 7

    Serve with the beans, chopped cilantro and lime wedges.